Vim Li Cas Koj Yuav Tsum Saib Xyuas Txog Thoracic Spine Mobility

Zoo Siab

• Thoracic Spine yog dab tsi?
• Vim Li Cas Thoracic Spine Mobility Yog Qhov Tseem Ceeb
• Koj Puas Muaj Mob Thoracic Spine Mobility?
• Yuav Ua Li Cas Txhim Kho Thoracic Spine Mobility
• Tshuaj xyuas rau

Yog tias koj tau kawm chav kawm qoj ib ce uas yuav tsum tau khoov lossis sib tw, muaj feem yuav koj tau hnov ​​cov kws qhia qhuas txog cov txiaj ntsig "thoracic spine" lossis "T-spine" kev txav mus los. (Hais txog cov lus qhia cov neeg nyiam, ntawm no yog qhov yuav tsum paub txog koj cov saw tom qab.)

Ntawm no, cov kws tshaj lij qhia qhov tshwj xeeb ntawm tus txha nqaj qaum yog, nws nyob qhov twg, vim li cas nws thiaj xav tau lub xov tooj ntawm tes, thiab koj tuaj yeem ua dab tsi los ua nwsntau mobile -vim tias, ceeb toom ceeb toom, koj yuav tsum tau ua.

Thoracic Spine yog dab tsi?

Los ntawm nws lub npe, tej zaum koj yuav paub tias koj lub nraub qaum thoracic nyob ntawm koj (nruas yob thov) ... txha nraub qaum. Koj tus txha nqaj qaum muaj peb ntu (ncauj tsev menyuam, thoracic, thiab lumbar), thiab thoracic nqaj qaum yog ntu ntu nruab nrab nyob hauv koj lub nraub qaum, pib ntawm lub hauv paus ntawm lub caj dab thiab txuas mus rau hauv plab, piav qhia Nichole Tipps, tshuaj ua kis las -certified tus kws qhia tus kheej thiab tus kws qhia ua nrog V Shred.

Cov nqaij ntshiv ntawm lub vertebrae (ntawm ligaments) hauv cheeb tsam ntawd hu ua 'spinalis' thiab 'longissimus.' Cov no yog thawj cov leeg koom nrog hauv kev pab koj sawv ntsug ncaj, tuav lub cev kom zoo thaum koj zaum, thiab -tseem ceeb tshaj plaws - tiv thaiv koj tus txha caj qaum, piav qhia Allen Conrad, DC, C.S.C.S. tus kws kho mob ntawm chiropractic ntawm Montgomery County Chiropractic Center hauv North Wales, PA.

Vim Li Cas Thoracic Spine Mobility Yog Qhov Tseem Ceeb

Thaum lub nraub qaum thoracic tau ua haujlwm zoo, nws tso cai rau koj txav mus los hauv txhua qhov kev qhia. "Nws tau tsim rau kev txav mus los thiab txav mus los, khoov thiab sib ntswg. Nws tau tsim los rau kev yoog raws, txuas ntxiv, thiab hloov pauv," piav qhia Medhat Mikhael, MD, tus kws kho mob tshwj xeeb rau Kev Kho Mob Spine Center ntawm Memorial Care Orange Coast Medical Center hauv Fountain Valley, California. Nws yog yam uas tso cai rau koj kom ua tiav kev nyab xeeb pib txhua qhov kev txav chaw uas koj siv hauv kev ua ub no txhua hnub.

Teeb meem yog, niaj hnub no txoj kev ua neej nyob qis qis nws tus kheej kom txo qis kev mob nraub qaum. "Zoo li txhua yam hauv lub cev, nws yog 'yog tias koj tsis siv nws koj yuav plam nws' qhov xwm txheej," piav qhia Dr. Mikhael. "Ib qho tsis muaj thoracic txha nraub qaum txhais tau hais tias lub lumbar qaum, pelvis, lub xub pwg nyom thiab cov leeg nyob ib puag ncig tag nrho them nyiaj rau koj kom koj txav tau li cas koj xav txav mus." Ntev mus, cov nyiaj them tuaj yeem ua rau raug mob kiag li. (Saib: Mobility Myths You should Ignore)

Yog tias koj tsis muaj kev txav mus los ntawm thoracic, qhov raug mob rau lub lumbar nqaj qaum-ib feem ntawm koj tus txha nraub qaum hauv koj sab nraub qaum-tshwj xeeb tshaj yog siab. Nws hais tias "Lub nraub qaum yog ua kom peb ruaj khov thiab tsis txhais tau tias yuav txav mus ntau ntau," nws hais. "Yog li thaum cov pob qij txha uas tsis tau txhais tias yog lub xov tooj, raug yuam kom txav mus los, nws tso lub zog ntawm lub discs hauv koj nraub qaum." Qhov tshwm sim tuaj yeem ua rau: mob o, ua kom puas, lossis herniation ntawm cov discs, kev mob qis qis qis qis, txhaws pob txha, ua rau cov leeg txhaws, thiab txha nraub qaum raug mob. Yis. (Xav paub yog tias nws puas ua tau kom muaj mob nraub qaum tom qab ua haujlwm? Nov yog kws kho mob hais txog Q).

Cov kev pheej hmoo tsis nres nyob ntawd. Yog tias koj tus txha nqaj qaum tsis txav mus los, txhua lub sijhawm koj yuav tsum ua lub zog ntawm lub taub hau, koj lub xub pwg nyom ua rau qhov tsis muaj zog, piav qhia Dr. Mikhael. "Yog tias koj muaj lub xub pwg nyom lossis teeb meem lub xub pwg thiab caj dab ntev nws tuaj yeem yog los ntawm qhov tsis muaj kev txav mus los hauv lub hauv siab thoracic." (Related: Qhov zoo tshaj plaws Upper Lub Cev Workout Rau Cov Neeg Mob Lub xub pwg nyom).

Koj Puas Muaj Mob Thoracic Spine Mobility?

Ntawm kev pheej hmoo ntawm lub suab ceeb toom, yog tias koj ua haujlwm lub rooj 9-rau-5, muajheev muaj txoj hauv kev zoo koj lub nraub qaum tuaj yeem siv kev txhim kho. Tab sis txawm tias koj tsis ua, xav txogtag nrho lub sijhawm ntawd koj siv sijhawm zaum, poob qis ntawm lub vijtsam, saib Netflix, lossis zaum hauv tsheb lossis tsheb ciav hlau ... raws nraim. (Ntawm no: 3 Qoj ib ce rau Sib Ntaus Lub Cev Lub Cev)

Tseem tsis ntseeg? Muaj ob peb qhov kev sim ceev uas koj tuaj yeem ua tau. Ua ntej, saib koj sab profile hauv daim iav: Puas yog koj lub nraub qaum hunched rau pem hauv ntej? "Thaum koj tus txha nraub qaum txav tsis zoo, koj them nrog koj lub nraub qaum, uas hloov koj lub cev," piav qhia Dr. Mikhael. (Muaj feem xyuam: 9 Yoga Poses qhib koj lub xub pwg nyom).

Tom qab ntawd, sim Thread the Needle test. (Yogis, qhov kev txav mus los no yuav tsum paub rau koj.) "Qhov kev teeb tsa no yuav qhia koj tias yam kev nruj uas koj tuav hauv cov leeg pob tw, cuab ntxiab, xub pwg, thiab T-qaum," hais Tipps.

• Pib ntawm koj txhais tes thiab hauv caug.
• Khaws koj sab tes laug cog thiab lub duav square, ncav koj sab caj npab hauv qab koj lub cev. Koj puas tuaj yeem tso koj lub xub pwg sab xis thiab lub tuam tsev pov rau hauv av? Nyob ntawm no rau tsib nqus pa.
• Un-xov koj sab tes xis thiab tuav koj sab caj npab ncaj thiab lub duav square, twist rau sab xis, ncav tes sab xis mus rau lub qab nthab. Koj puas muaj peev xwm ua kom caj npab zoo nkauj nyob ib puag ncig hauv pem teb, lossis nws ntog luv?

Tau kawg, yog tias koj muaj ib qho kev raug mob thiab/los yog cov teeb meem mob uas Dr. Mikhael tau hais los saum no, kuj tseem muaj txoj hauv kev zoo rau cov leeg txha caj qaum immobility yog ib feem ntawm dab tsi.ua qhov teeb meem pib. (Yog tias koj tsis tau ua tiav, xav txog qhov no koj tus phooj ywg ceeb toom rau sab laj nrog kws kho mob, kws kho mob, lossis kws kho mob lub cev uas tuaj yeem pab koj rov zoo).

Yuav Ua Li Cas Txhim Kho Thoracic Spine Mobility

Yoga, ua ntej thiab tom qab ua haujlwm ncab, thiab kev tawm dag zog (zoo li MobilityWod, Movement Vault, thiab RomWOD) yog koj thawj koom ruam zoo tshaj plaws ntawm no, hais Tipps: "Ua tiav raws qhov sib xws, cov kev coj ua no yuav txhim kho koj cov lus tsa suab hauv cheeb tsam ntawd . " (Kuj sim siv cov yeeb nkab PVC rau kev xyaum txav mus los.)

Thiab tsis txhob hnov ​​​​qab ua npuas ncauj yob. Muab tso rau ntawm koj lub plab thiab muab cov menyuam ua npuas ncauj ua ntu qis ntawm koj lub hauv siab (sab xis saum koj lub mis, nrog koj cov leeg nqaij pectoral) thiab pob zeb rov qab los rau ob feeb, hais qhia Dr. Mikhael. Tom ntej no, dov rau ntawm koj sab nraub qaum nrog cov npuas dej ua npuas dej nyob rau hauv kab rov tav ntawm koj lub xub pwg hniav. Maj mam tso koj lub taub hau, caj dab thiab sab nraub qaum rov qab kom deb li deb tau. Nws hais tias "Tsis txhob pob zeb, cia li rov qab thiab tsa koj txhais caj npab sim kov koj txhais tes rau hauv av tom qab koj," nws hais. Zoo li, koj yuav tsis muaj peev xwm kov koj txhais tes tom qab koj thawj zaug - lossis txawm tias thawj 100 zaug! Nws hais tias "Tab sis ua qhov combo ob peb zaug hauv ib lub lis piam rau tsib rau kaum feeb thiab koj yuav pom koj qhov kev txav mus los zoo dua," nws hais.

Thiab vim tias cov leeg thoracic yog qhov tseem ceeb rau kev txav mus los, Conrad qhia txog kev mob siab rau kev nthuav dav uas pab koj ua kom yooj yim dua thiab xis nyob nrog kev txav thiab tig sab nraub qaum. Nws peb lub tswv yim saum toj kawg nkaus? Threading rab koob, miv / ntxhuav, thiab tsuas yog dai ntawm lub rub-up bar hauv qhov chaw nruab nrab.

Rau qee yam yooj yim kom suav nrog koj ib hnub dhau ib hnub, sim ua kom lub nraub qaum lub rooj zaum qoj ib ce: Zaum ntawm koj lub rooj zaum nrog sab nraub qaum, koom nrog cov tub ntxhais, thiab tso koj txhais tes tom qab koj lub taub hau zoo li koj tab tom zaum zaum, piav qhia Dr. Mikhael. Tom qab ntawd ntswj mus rau sab kom lub luj tshib sab xis nyob ntawm sab laug armrest; txoj cai lub luj tshib taw rau saum ntuj. Ua 10 kov ib sab, peb zaug ib hnub.

Xav tau kev ntseeg ntau ntxiv txhawm rau txhim kho koj lub nraub qaum nraub qaum? Yog lawm, "thaum koj muaj kev txav tau zoo hauv lub nraub qaum koj feem ntau muaj lub ntsws ntau dua thiab zoo dua tuaj yeem qhib koj lub hauv siab thiab ua pa," hais raws li Dr. Mikhael. Yog, thoracic mobility boosters kuj tseem yog koj txhim kho sai rau txhim kho lub peev xwm plawv.

Tshuaj xyuas rau